Amrap 16

30 Kb swing 24/16kg
20 TTB
10 powerclean 60/42,5kg

Lax Ball Piriformis + Pec Muscle
Banded Hip and Ankle
Wrist Prep
Elbow circles
Scap Push-ups
Hip Floss
Lunge
Split Squat

With continuously running clock for 20 minutes, do 1 bicep curl on the first minute, two on second, three on third etc. When you are not able to finish the reps in a minute, start again from 1.
Men use 20kg barbell and women 15kg.
Score is the reps you finish on, when 20 mins is up.

3 x 10 / leg

Rest 2min between sets

Start from the top of the box. Use KBs or DBs as extra weight if needed.

On the minute, for 16 minutes:

10 Burpees
5 Power Cleans (60%)

Elikkäs joka toinen minuutti Burp ja joka toinen PC. Merkkaa paino jolla teit Power Clean ja mieti kuka keksi Burpeet <3

Dumbbell bent over row 3 x 8 / arm

Dumbbell fly on the floor 3 x 8

Alternate between row and fly with a 1 min rest between movements

EMOM 20

• 1: 20s Chin over bar hold
• 2: 20 Hollow rock
• 3: 10s ring support + 10s Bottom of ring dip hold
• 4: 20 Super man rock

For the holds accumulate as much time in the hold in 20s as possible.

Dynamic Warm up

Tinmans
Spider-Man lunge
Leopard crawl
Crab walk
Stretch lunge with arm raise
Bunny hops
Broad jumps
Karaoke

3sets @75%
3sets @80%
3sets @85%
3sets @90+++%

Harjoituksen tarkoitus: hae päivän ykkösmaksimi rinnallevedossa. Viimeisillä minuuteilla voit korottaa jokaiseen nostoon.Ota tarvittaessa muutama lisäminuutti.
Lopeta onnistuneeseen suoritukseen.

Power clean- 3reps
Burpee pull-ups- 2reps